Loaded Egg White Muffins

50 Minutes

super easy


Flavor and function really come together in this absolutely brilliant (and laughably easy) protein rich ready-made breakfast. Make these Loaded Egg White Muffins once and you’ll be convinced that healthy too, can also be downright irresistible AND an absolute no-brainer. Plus, when it just makes sense… it just makes sense, right? This is an example of working smarter, not harder, which I absolutely love!

Why You’ll Love It 

Nutritious and Healthy

Eggs are one of the most nutrient dense whole foods available. They’re a mainstay in many households today as they were for your parents and have been for decades. Like many foods, however, they too have been on the receiving end of some preeeetty convincing criticism, which is where egg whites (the clear liquid inside an egg that surrounds the yolk) come in.

Egg whites make up about two-thirds of an egg’s total weight and contain roughly half of its protein. They’re made up of 90% water and 10% protein, with no fat or cholesterol. As a whole, eggs (and thus also egg whites) are a less expensive source of highly digestible protein. They’re a natural whole food that’s packed with an important variety of essential vitamins and minerals. So while egg yolks typically get all the attention for their rich flavor and healthy fats, egg whites pack a powerful nutritional punch, too.

Egg whites are a complete source of high-quality protein, containing all nine essential amino acids. This makes them a great option and choice for anyone looking to mindfully increase their protein intake without consuming excess calories or fat. On average, 1 egg white offers 4 – 4.5 grams of protein, per 17 calories. Studies show (when eaten in the morning), can help you stay fuller and more satisfied throughout the day. Egg whites are also a good source of tons of healthy vitamins and minerals like riboflavin, niacin, folate, vitamin B6, vitamin B12, iron and zinc.

Versatile and Customizable

Want to throw in a couple whole eggs into the mix? I love that for you. Don’t have the exact vegetables I used? No worries; use what you have! This recipe is really just a base line of inspiration for what you can create! As always, I recommend modifying and adjusting this recipe according to your individual taste preferences, as well as what you have at home. Just be sure to pack it tight with tons of vegetables!

Quick, Easy and Convenient

This recipe is super easy to whip together and can be made with just about any chopped vegetable combo. It’s the perfect bulk meal to make on Sunday or Monday and is a great clean recipe to have on hand that will nourish you with protein, fiber and healthy fats. The loaded egg white muffins can be eaten hot or cold, making it a perfect meal prep option to use for breakfasts or lunches throughout the week. I like mine with hot sauce, salsa, bitchin’ sauce or hummus. And now that I have this silicone muffin baking pan, there’s no doubt that I’ll be making these weekly.

Recipe Cost Breakdown

     2 cups organic egg whites: $2.12

     1 cup yellow onion: $1.16

     ½ cup cottage cheese: $1.06

     1 tsp garlic powder: $0.25

     1 cup broccoli: $0.66

     2 links of organic chicken spinach sausage (about 1 cup): $2.48

     1 cup spinach: $0.31

   Total Cost: $8.04

What You’ll Need

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Adjust Servings
2 cups organic egg whites
½ cup cottage cheese
1 tsp garlic powder
1 cup yellow onion, finely chopped
1 cup broccoli, finely chopped
2 links of organic chicken spinach sausage, finely chopped (about 1 cup)
1 cup spinach, finely chopped
Cooking oil spray, to grease the muffin tin

Nutritional Information

95 Calories
1g Total Fat
482mg Sodium
6g Total Carbs
1g Fiber
2g Sugar
14g Protein



Preheat the oven to 375 degrees Fahrenheit and spray or grease a nonstick 12 cup muffin tin generously with cooking oil spray.
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In a large mixing bowl combine egg whites, cottage cheese, garlic powder and salt.
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Add chopped veggies and sausage and mix well to combine. Transfer mixture to a measuring cup with a spout and pour in mixture.
Alternatively, you can do this with just the egg white, cottage cheese, garlic powder and salt mixture first; and then follow by adding chopped vegetables.
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Once your muffin tins are filled, bake for 25 - 30 minutes or until slightly brown. Let cool for a few minutes, then enjoy immediately, refrigerate or freeze for up to 2 months.
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